9/4/2025

Gymnastics: Pulling (Week 2)

Pulling Test Day:

• Level 1: Complete max effort Ring Rows in 2 minutes

• Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes

• Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes

*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level. Make sure you save these numbers so you can use them throughout the cycle.

Burnout

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)

Independence
600m Run
30 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)

Liberty
400m Run
20 Up Downs
200m Run
10 Up Downs

• Target time: 10:00-12:00

• Time cap: 16:00